monday, may 4, 2026

Monday 

5/4/2026

CFR Litmus test #3

For time 

Run 400m

ski 500m

Run 400m

5 plate push shuttles

Run 400m

40 burpees

Run 400m

500m Row

Run 400m

Farmers walk 150m

Run 400m

5 DB shuttles 

Run 400m

50 Wall ball 20#/14#

Essentials 

A1. Back squat 

8,8,6,6 

-increasing based on last weeks sets 

A2. Offset Kb carries 50m

+

B. 3 rounds

12 DB snatches 

15 wall ball 

Run 150m

Rest 2:00

3 Rounds 

12 SA DB push press

15 prisoner step-ups

Run 150m